Trouble Sleeping? – Part Two

TROUBLE SLEEPING – PART TWO
Here are some options to assist with insomnia as reported in various studies:

Environment. Your surroundings have a major impact on how well you sleep.

Temperature- People usually find it easier to fall asleep and stay asleep in a cooler room. Set the thermostat at 68 degrees or cooler if possible. Make sure there is good ventilation. Try sheets that breathe or are soft – cotton, linen or silk.

Take a Bath. Heating your body up in a hot bath or shower and then lying down while your body cools off will naturally make you drowsy.

Sound – Run a white noise machine or use earplugs if you live in a noisy area or your spouse snores.

Decorating. Studies have shown that clearing up clutter and decorating with colors such as blue, green, and lavender can be soothing.

Beds and Pillows. Mattress should be firm but not too hard. Pillows need to be supportive. Keep your bed for sleeping only. You are trying to associate bed with sleep (and sex) only.

Nutrition. Do not drink alcohol prior to going to sleep. It might help you fall asleep, but will wake you up in about two hours.

Warm milk with nutmeg and cardamom is a nice nightcap.

Tryptophan. Remember Thanksgiving and turkey? All the men dozing off on the sofa? Try “tryptophan-loading” during the day by eating proteins high in tryptophan (turkey, chicken, pork, and ground beef). Three hours after your last protein, eat a baked potato, skin and all. The starch in the potato will carry the tryptophan over the blood-brain barrier where it will become Serotonin. The skin will add fiber to slow down the digestion of the starch and prolong the flow of the tryptophan.

Caffeine. Try eliminating any caffeine intake after 2pm. This includes coffee, tea, chocolate, etc.

Paper and pencil on nightstand. If you are awakened by worries, or intrusive thoughts or just trying to remember to do something the next day, write it down so you can get if off your mind and on the paper.